3. Metcon
4RFT:
Max reps of Strict Parrallette HSPU
Max reps of Muscle ups
Max reps of TTBThis is for time and max reps. Don't stress too much about either number - focus on the stimulus, not the score.

Thursday, August 22, 2013

3. Metcon
For time, with one barbell:
30 Snatches, 135/95 - record your "Isabel" time.
20 Snatches, 165/110
10 Snatches, 185/130
5 Snatches, 205/145Post times for "Isabel" and total time.

4. Rowing
5K

5. Core work
Reverse Tabata L-sits
8 rounds of :10 on, :20 off

2014 OPEN ATHLETES

1. Metcon
"Randy"

75 Power Snatches, 75/55

2. Skills
OTMx12
Odd: 3-5 Squat Therapy
Even: 3-5 Muscle ups

Squat therapy - don't skimp on these!!

If you want to improve your Front Squat, your Snatch,

your Overhead Squat, your Pistols, your Jerk, or your fear of public speakingSquat therapy is the cure all.Remember, practice isn't enough. Make it your practice mindful and purposeful. This is not easy, don't fall into the trap of taking the easy way out.1. No movement of the feet - they tend to turn out for many of us.2. No bending the arms.3. Hands together.

2. Clean and Jerk Complex
3 sets across of: 2 Power Cleans + 2 Jerks3. Box Squat
5x3 Box Squat - set up the box so hips are just below parallel. Keep shins vertical throughout. Don't drop or plop onto the box. Use a safety bar if you have one.

Thursday, August 15, 2013

"Sgt. Slaughter"
3 Rounds of:
1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)Do this on a football field if possible.With a running clock:On the call of "Go" sprint to the 50 and back. On the 1 minute mark sprint to the 100 and back.On the 3 minute mark sprint to the 50 and back, 100 and back. This concludes one full round. On the 6 minute mark start the cycle over again with the 50 and back. Complete three rounds, for 9 total sprints.Both hand must touch the ground on the far side of every turn around line.Record times for all nine intervals.2. Barbell Benchmark
A. 3 sets of Max unbroken Power Snatches, 185/125 - Must be TnG. Rest as needed between sets.
B. 3 sets of Max unbroken Squat Cleans, 225/155 - Must be TnG. Rest as needed between sets.
C. 3 sets of Max unbroken Jerks, 225/155 - rest as needed between sets.

Warm up
Before you train you need to get ready mentally and physically. This should include (in order)...
General warm up - full body movements through a full rang of motion.
Mobility work - break up sticky spots, improve mobility around joints and muscle quality, improve postioning
Specific warm up - if you are going for a 1RM snatch - do some PVC or technique work or the Burgener warm up with and empty barbell.
Mental preparation - spend 5 minutes visualizing your training session and what you want to take away from the training. Remind yourself why you do this and why you enjoy it.

Cool Down
This is one of the most important times for the mental side of your training. Immediately after your WOD is the time to reassess the positives from your session - not second guess your efforts, strategy or ability. Tell yourself that you are happy with your effort, reaffirm that the stimulus you got is going to make you a better athlete, and convince yourself that you loved the pain. This will become a self-fulfilling prophecy and you will perform better and become mentally stronger in your training and competition.
A good rule of thumb is to have your cool down last for 20 minutes minus the time of your metcon. For example, if you did "Fran" and it took you 3 mins, your cool down should last for 17 more minutes. If you did "Nancy" and it took you 12 minutes, your cool down would be 8 minutes.
General cool down - Bringing your heart rate back to normal gradually, allowing things to get flushed out properly. Rowing, walking or the airdyne are good options.
Specific cool down - Foam Roll AND Stretch the worked muscles and joints.

Sunday, August 11, 2013

2. Pull
8x3 Sumo Deadlift, climbing from a deficit - Stand on 45# plates, hands inside knees, no bouncing or TnG. 3. 20 Rep Benchmark
20 rep max Clean - Power or squat allowed. Resting in the front rack is allowed. No resting on the ground or at the hang. Every rep must be TnG.

4. Gymnastic Benchmark
Max unbroken Pistols - Once you start the other leg must stay off the floor. Contact with the ground at any point ends the set. You can rest as needed between sides.Elite: 30 reps each side.Advanced: 20 reps each side.Intermediate: 10 reps each side.5. Metcon
20 Strict Presses, 135/95
30 Push Presses, 135/95
40 Push Jerks, 135/95no racks. everything is taken from the floor.

Friday, August 2, 2013

Two weeks ago I posted a week's worth of programming early since I knew I would be busy at the Games. There was a very positive response to the early posts, which got me thinking... Does it make sense for competitors to know the programming days in advance?

There are obviously two answers to this and one could easily argue both sides. Daily posts allow the athletes to stay focused on the immediate tasks, not think ahead (and possibly save energy and game things they shouldn't), prepares better for the unknown and reduces cherry-picking. Weekly posts on the other hand, allow athletes to work in extra skills, mobility, and schedule their week's better. It also may prepare the athletes better for competition. While preparing for the unknown is huge part of our training, most CrossFit events have a number of events that are known days in advance. Over several days you have throw down with everything you have knowing that you still have a number of known events to come.

So my conclusion is to work with both systems. There will be times that I post several days or a week in advance and other times that I will post day to day.

Rest Day.Attn. CFNE Competitors:
Starting next Saturday (August 17th) The CFNE Competition Crew is getting together. We will meet at the Natick H.S. Track at noon for some speed work and then come back to CFNE for some good ole' barbell and Gymnastics work.

This is open to everyone, but we ask that you be able to commit to these times -
EVERY Saturday, Noon to 4:30pm.

This training will be an on-going throughout the year.

Again, the Competition Crew is OPEN TO EVERYONE. The only requirement is that you can commit to participating every week.

Please send me or Ali an email or chat with us in person if you have questions.

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Thursday, August 1, 2013

1. Power Snatch
Play around with some power snatches. You choose weights and reps, but nothing over 75%

2. Not for time
Slow AMRAP 15 of:
500m Row
20 Hip Extensions
15 GHDSU
10 Strict Pull ups
-take your time, this is about moving and getting a sweat, not trying to set any records.

2014 REGIONAL ATHLETES

1. Speed Work
4 x 400m on the 3 minutes

2. Pulls
A: Rack Pulls
work up to a 3RM -Demo Vid. Set bar up at knees. No TnG. Dead stop on every rep.
B: Super Squats
4 x 8 - Complete one good morning + one low bar back squat, this is two reps. Repeat this complex 4x for a total of eight reps. Use a safety squat bar if you have one. if you don't have one - its a good purchase. we will be using it in this program.

I loved the Games programming this year, both for the individuals and teams.

The teams were put through a legit test of fitness, and for the first time had a "WOW" event with the "Team Burden Run". We have yet to go off campus, but I love that there was a big test this year; over 2 miles of running, flipping hundreds 300-500 lbs a hundred yards, followed by a team log carry that punished the the teams that couldn't work together. How awesome!

The theme for the Teams this year was "Team Work". Castro kept sarcastically asking me, "So, still not team-work in the Team competition?" This year's test was the appropriate blend of fitness, team-work and team dynamics. Even in 2012 when every athlete competed in every event, strong team members could cover for weaker ones. Not this year. In 2012 there were seven single modality events, this year there was only the sled pulls, which were guys and girls working together in a test of "work" not specific skills. Love it!

The team that was the fittest, the team that could accomplish tasks together, and the team with the right chemistry on and off the field won. That is a great test.

On the individual side, the test was equally as legit. If I had to put a theme to it, I would call it "work". Every event, up until the final "Cinco's" were about getting work done. Not about skills, strength, or specialization, just a big test of "whatcha got?".

I think the beauty of this year's programming is going to be how the general public will be able to relate to the tests. When someone who has never done CrossFit watches a workout like the 2010 opening event "Amanda" they have a hard time relating to the difficulty of squat snatches and muscle ups on the rings. Very few people have every done a squat sntach, and even fewer have been on rings.

This years events, on the other hand, are very easy to relate to, and because of that, the level of athlete appears even more impressive. The pool event; swim a lap in the pool and get up and on top of a pull up bar, repeat 10x. Check, it get that, and wow that's impressive. Every event, from the rowing to the burden run to the zig-zag sprint were relatable, and together created a well-rounded test of fitness. Nothing fancy, just get work done.

That is until the final with the heavy loads (405 deads and 165 overhead lunges) and high skills (weighted pistols, handstand walks, muscle ups and deficit hspu). What a great way to compliment the "GPP" of the previous ten events.

My only critique on the individual side was the 200 points rewarded to a single modality; rowing. I think the big endurance events deserve more attention and points, like the 200 points in the Triathlon last year. However, the triathlon had 200 points spread over three disciplines (swim, bike, run). This year's big event had 200 points rewarded just to rowing. I think that creates a big and unjust advantage to the elite rowers in the field.

In my opinion the Team and Individual programming this year was the best we have seen to date. Every year becomes more spectator friendly and the tests become more daunting and well rounded.

Going forward, in terms of training for the Games, you can't guess what's going to come up. If Dave thinks you're thinking it, he won't do it. Another thing about Castro, many people think he doesn't want to make the Games Athletes look bad, so he won't program in things that expose our weaknesses. I remember athletes three years ago, saying there would never be a swim because it would make the Games Athletes look bad. Dave has no interest in "showcasing" the athletes like many think he does. Dave wants to shock the athletes, with what they haven't prepared for, in a balanced test of fitness.

My suggestion for training... get really fit and be ready for anything. A word to the wise; being ready for anything doesn't mean scrap your CrossFit training and start paddle boarding and running marathons. CrossFit is still the best program to garner the greatest general physical preparedness, while preparing you for the unknown and unknowable.